CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 sets of:

10 band good mornings

5 burpees (feet together)

2 sets of:

4-6 scap pull ups

10-15 hollow rocks

*Form must be on point. Scale movement as much as needed for quality

Then get a few reps in of the workout, build the deadlift up and go to work.


Metcon (AMRAP – Rounds)

30min EMOM of:

1) 7 deadlifts 140/95kg

2) 30 air squats

3) 20/15 cal row

4 Run to fence

5) Rest
Scale as needed.

This should be heavy but not so heavy you rely on using an excessive bounce and your spine moves like a slinky. Be smart.

Scale the reps on other movements if needed, but be sure to have a dip

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